Scale Reality & New Year Goals

Scale - Help!

Well, I did it.  I headed to a Weight Watchers meeting last night after work.  The image above pretty much sums up the reaction the scale had when I stepped on it.  My holiday over indulgences were screaming loud and clear.  I’m embarrassed to admit it, but I put on NINE =O pounds over the past two weeks of the holiday.  How is that even possible?!!

Well, I suppose it’s technically possible since that would work out to “only” taking in an extra 2250 calories above and beyond my BMR (Basal Metabolic Rate) per day.  Given all of the high-calorie holiday fare out there, one could easily rake up a LOT of extra calories very quickly.  While I do admit to indulging, I didn’t indulge THAT much and I definitely didn’t indulge that much every day for two full weeks, that’s for sure!

So, why did the scale jump so much then?  There were a few things other than calorie consumption that contributed to the big jump at the scale.

  1. I normally attend a Sunday morning meeting, but attended an evening meeting this week since the center was closed on Sunday for Christmas.  I generally weigh 2-3 pounds heavier in the evening than I do in the morning due to foods and fluids consumed during the day.
  2. I normally weigh in wearing a pair of running capris and a t-shirt.  Since I went to the meeting straight from my office, I had on a pair of white jeans and a lightweight sweater tunic because I’d forgotten when I dressed yesterday morning that I would be weighing in last night.  That clothing difference was probably also good for another couple of pounds of the gain.
  3. I was eating a lot more sodium-laden foods and drinking less water than I normally do over the holidays.  That’s a double whammy on the scale, for sure!

All things considered, I figure I probably actually put on about 4-5 pounds.  While that’s still not that great, at least it’s better than NINE!  Hopefully I’ll see a nice loss on Sunday after a few days back on my regular eating routine coupled with getting back to my morning meeting & usual weigh in attire. )

I loved the topic we had at the meeting this week.  It was all about “Believe and Achieve!”  Jacki, my leader, pointed out that Spring is just a mere 12 weeks from now.  She had us all take a couple of minutes to think about where we’d like to be when Spring arrives and write out those goals.  She encouraged us to not think about the whole year of 2012 but to focus on more short-term goals.  In fact, she gave each of us a 3-Month Success Plan sheet to fill out with goals for just the next 12 weeks.  It was really helpful!  Here were some of the items included:

  • What are some things you were doing the last time you felt successful at weight loss?
  • Paint a picture of yourself in three (3) months:
    • I will be wearing _____________________.
    • I will be able to ______________________.
    • I will weigh between ________ and _______.
    • I will feel __________________________.
  • Based on past success, I commit to use these tools in my weight loss journey:
    • _________________________________
    • _________________________________
    • _________________________________

I love having this action plan to help me get my new year off to a great start!  I prefer having firm goals to work toward rather than all of the proverbial New Years’ Resolutions that so many people set.  I actually gave up on making resolutions several years ago because I realized that I rarely kept them because they weren’t specific enough and they had such a large scope that they become overwhelming.  Having huge yet nebulous resolutions never seemed to serve me well.  These days, I prefer setting smaller more short-term goals that are S.M.A.R.T.

  • S pecific
  • M easurable
  • A ttainable
  • R elevant
  • T imely

By setting S.M.A.R.T. goals, I have created an environment where I can be successful by simply following my plan.  I no longer have to feel shame and/or guilt about not meeting a bunch of vague resolutions.  If I don’t meet my goals,  I just know I need to work my plan better the next time.

Speaking of which,  I didn’t do a very good job of setting goals in 2011 and it really shows now that the year is coming to a close.  My weight just kind of went up and down the same 10-15 pounds throughout the course of the year because I didn’t have a plan.  As a result, I’m finishing the year weighing basically what I did at the beginning of the year.  I definitely plan (pardon the pun) to do a much better job of setting and managing my goals in 2012!

If you follow me on Twitter, one of the things you probably know I believe in is taking small steps.  Being part of the Daily Challenge from the folks at Me You Health for the past year has been a great help in that area!  Every day they give one small task that we can all do to help create a healthier life.  It’s really helped reinforce the me the importance of focusing on taking small steps rather than looking at the big picture and getting overwhelmed.

Along the same thought line I have, they are encouraging people to skip the resolutions this year and join their anti-resolution campaign.  They are asking people to pledge to take small actions toward better health and well-being instead making resolutions.  I LOVE this concept!  They’ve even put together an app on the anti-resolution website to help people selection a small action that will help people meet their larger goals.  I took the pledge using the app and chose the small action of eating at least one green vegetable every day.  I can do that!

You can also check out this awesome video featuring some of the Me You Health staff sharing some of their own small steps (Hi Alicia & Christine!).  If you’re on Twitter and interested in health & fitness, you should follow them both.  Just sayin’ …  Oh, and you should follow @MeYouHealth, too!  )


So, what are your plans for 2012? Will you be making resolutions, or like me and the good folks at Me You Health, will be you setting more realistic small actions to help you reach your health and fitness goals? Leave me a comment below to share your plans for 2012!

In closing, I’ll leave you with this quote from Albert Einstein:

“I must be willing to give up what I am in order to become what I will be.”

Until next time …

P.S. – If you want to read even more of my thoughts on this topic, check out my post over at the Sisterhood on the Shrinking Jeans about Resolutions vs. Goals!


    • Melissa says:

      Thanks, Valerie! I would (ideally) like to lose at least 50 pounds in 2012. In keeping with my theme of small goals though, I’m just focusing on 5 pounds at a time. )

      • Alice says:

        I’m right there with you. Not only do I need to lose 50 – 60 pounds, but have started having health issues related to some of the stuff I’ve been eating. By eliminating all the foods that bother me, I’m left with vegies and fruits, plus lean meats…….
        I, too am just focusing on one week at a time, 5 lbs at a time.

        Good Luck in the New Year…..

  1. Foodie McBody says:

    Awesome post. Sorry about the 9, but you are right, those 3 elements will make a big difference. You’ll definitely see a change next week. And I love the fill-in-the-blanks. Wish I’d read this before my meeting last night, I would have used them!

    • Melissa says:

      Thanks, Susan! I found the worksheet SO very helpful in not only setting goals, but for also getting back in touch with the things I was doing in the past when I was very successful with my weight loss.

      For the part about “I will weigh between ____ and ____,” she recommended we use the graph in the new weight record to figure that out. She said this would help ensure we were all setting realistic weight loss goals which would help set us up for success as long as we stick with followig the program. Using the recommended 1/2 to 2 pounds loss per week, we each deducted 6 pounds and 24 pounds respectively from our current weight to figure out the range.

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